Weight Training for the Pelvic Floor

Updated: Sep 10, 2019




We know that exercising the pelvic floor muscles regularly is vital in maintaining bladder and bowel continence, preventing vaginal prolapse and providing sensation during sex.


Weighted vaginal cones can make a great addition to your exercise programme by providing feedback on your technique (if it has a indicator tail) and offering weighted progression, which is not available with regular pelvic floor exercises. 


Lucy Allen, a clinical specialist and pelvic health physiotherapist (UK), recommends progressing to vaginal cones once you’ve been performing pelvic floor exercises correctly for a while (with your physiotherapist) and feel you need to make things more challenging!


It’s a great way to be actively training your pelvic floor.

How to Use Vaginal Cones in 5 Easy Steps


Start with the largest cone which is the lightest weight, gradually building up to the smallest and heaviest weight over time:

  1. Begin by doing your pelvic floor exercises with the cone in place.

  2. The muscles will have to work harder to squeeze with added weight.

  3. The indicator clip can help you to see that the muscle is contracting

  4. Progress to walking around the house with the cone in place starting at 5 minutes and working up to 20 minutes

  5. You can then start to do additional movements with the cone in place such as stairs, lunges and squats at home

Top Tips!


  • Always start with the lightest weight and build from there

  • Make sure you clean the cones before and after use

  • Using a lubricant can help with comfort of insertion, water based lubricants are recommended


Kegel8 offers weighted vaginal cones that come in 3 different sizes and weights that you can progress through over time.


Reviews...

Carol - Easy to use!


"Bought the Kegel8 Vaginal Cones after seeing Embarrassing Bodies and I knew I had to do something because pads are just not the answer. I have used them for a few days now and I have the 'knack'. It is not easy and I couldn't get the muscles to work at first, but now I have the technique I am loving it."

Laura - I wish all mums were told about these!


"To be honest i always thought pelvic floor exercises were for older women until I had my baby and realised I leaked all the time afterwards... nightmare. I bought the Kegel8 Vaginal Cones and within a few weeks it's made a huge difference, no more leaking when I sneeze - I wish new mums like me were told about these when we had our babies!"


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Original article: Kegel8 Website


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